power90x_blank_v1.3

8/10/2019 Power90X_Blank_v1.3

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Power 90X - Classic Routine Workout

Tuesday Wednesday Thursday

Phase I

Main

Week 1 20-Jun 1 21-Jun 2 22-Jun 3

Week 2 27-Jun 8 28-Jun 9 29-Jun 10

Week 3 4-Jul 15 5-Jul 16 6-Jul 17

Recovery Week 4 11-Jul 22 12-Jul 23 13-Jul 24

Phase IIMain

Week 5 18-Jul 29 19-Jul 30 20-Jul 31

Week 6 25-Jul 36 26-Jul 37 27-Jul 38

Week 7 1-Aug 43 2-Aug 44 3-Aug 45

Recovery Week 8 8-Aug 50 9-Aug 51 10-Aug 52

Phase IIIMain

Week 9 15-Aug 57 16-Aug 58 17-Aug 59

Week 10 22-Aug 64 23-Aug 65 24-Aug 66

Week 11 29-Aug 71 30-Aug 72 31-Aug 73

Recovery Week 12 5-Sep 78 6-Sep 79 7-Sep 80

The Final Stretch Week 13 12-Sep 85 13-Sep 86 14-Sep 87

ay 01! 20-Jun-2006 """ #n$er S$ar$ a$e %ere&

ay 30! 19-Jul-2006

ay 60! 18-Aug-2006

ay 90! 17-Sep-2006

Purp'se!

Ins$ru($)'ns! To begin using this sheet, follow these instructions

1)

> The rest of the calendar will be automatically filled in for you.

> The number of the day that you are on also is reflected on the cal

2) On Day 1 of Week 1 in the calendar, click on the DT!

> !"am#le$ % started on &'(ay, so % ust click on the calendar date to

> *ou will be taken to the sheet with the +hest - ack+ workout she

/) 03 04*555 nd begin recording your #rogress.

6) Once you ha7e com#leted your workout, #lace an 8 in the O(04!

> 0lacing an +8+ in the O(04!T!D >>>>>>> row will automaticall

;) lick the link at the bottom of the +hest - ack+ workout to take yo

This sheet was designed to su##lement or re#lace the #a#er worksdesigned for use is the lassic :outine. % should be able to get the#rogrammed with the other workout schedule.

tart by entering the date that you #lan on starting your 0&<8 worko

> The sheet will now customi?e the Day of the Week based on the sT:D* as the Day of the Week.

> %f you want to make a note on a #articular e"ercise, ust add a coeasy. Cust right'click the cell and select +%nsert omment+



> *ouBll notice now that Day +1+ turns in to an 8 you ha7e officially

E) Fo get a :eco7ery Drink555 % lo7e that stuff555 ' %tBs my 3ealth rack

H) :e#eat the abo7e ste#s each day until Day &1555 FOOD 4I5

*)$ness Tes$!

> 0lease send me feedback on this s#readsheet. Food or bad5 %

to use for e7erything else.

*ou may want to kee# track of your fitness test results as well= Custcalculation for the utrition 4e7el.



*r)day Sa$urday Sunday +'nday

23-Jun 4 24-Jun 5 25-Jun 6 26-Jun 7

30-Jun 11 1-Jul 12 2-Jul 13 3-Jul 14

7-Jul 18 8-Jul 19 9-Jul 20 10-Jul 21

14-Jul 25 15-Jul 26 16-Jul 27 17-Jul 28

21-Jul 32 22-Jul 33 23-Jul 34 24-Jul 35

28-Jul 39 29-Jul 40 30-Jul 41 31-Jul 42

4-Aug 46 5-Aug 47 6-Aug 48 7-Aug 49

11-Aug 53 12-Aug 54 13-Aug 55 14-Aug 56

18-Aug 60 19-Aug 61 20-Aug 62 21-Aug 63

25-Aug 67 26-Aug 68 27-Aug 69 28-Aug 70

1-Sep 74 2-Sep 75 3-Sep 76 4-Sep 77

8-Sep 81 9-Sep 82 10-Sep 83 11-Sep 84

15-Sep 88 16-Sep 89 17-Sep 90 18-Sep 91

ndar

take me to the first workout.

et.

T!D >>>>>>>> cell that coincides with your workout day.

u#date your #rogess on the +9ull :outine+ heet

back to the +9ull :outine+ sheet.

,)n! *)$ Tes$

eets used during the 0&<8 #rogram. 9or right now, the only workout % ha7ether 2 done sometime soon= *ou can still use this, but the calendar is not

ut$ e"t to ay 01! abo7e

art date. This way, if you start on aturday w@ Day 1, the sheet will show

ment to the cell. Aee (icrosoftBs 3el# feature if you donBt know how. %tBs



8Bd your workout for the day5

G)

ill #robably make some changes to it in the future, but WOW* is also good

click on the link to take you to that sheet if you want. %t also has a



Power 90X - Fit Test & Nutrition

*)$ness Tes$

Pr)'r $' ay 01 A.$er ay 90

%ear$ /a$e ps ps

Pull-ps

er$)(al ,eap I I

Push-ps

T'e T'u(h I I

Wall Sua$ +)n!Se( +)n!Se(

)(ep urls We)gh$ We)gh$

As! In :u$s

u$r)$)'n ,e;el

'dy *a$ < '$es

S$ar$

A0rior to Day 1)ay 28

A0hase % om#lete)

ay 56

A0hase 2 om#lete)

ay 90

A0hase / om#lete)

'dy We)gh$ /+/ a)ly A($);)$y urn #nergy A='un$

165 1650 330 2580

>'ur #nergy ,e;el u$r)$)'n ,e;el1800-2399 ,##, I

2400-2999 ,##, II

3000? ,##, III

>'ur u$r)$)'n ,e;el @ ,##, II

Jlick here to go back to the (ain alendar 0ageK



+#AS/#+#TS

Pr)'r $' ay 01 A.$er ay 90

'dy *a$ < % %

BC We)gh$ !S !S

hes$ "# "#

Wa)s$ "# "#

%)ps "# "#

/)gh$ Th)gh "# "#

,e.$ Th)gh "# "#

/)gh$ Ar= "# "#

,e.$ Ar= "# "#



Awearing clothes= *@)

Ameasured at mid#oint)

Ameasured at mid#oint)

Afle"ed, measured at #eak of bice#)

Afle"ed, measured at #eak of bice#)



Power 90X - Chest & Back Workout

Step Exercise Week 1 Week 2 Week 3 We

Reps Weight Reps Weight Reps Weight Reps

01 Standard Push-ups

02 Wide Front Pull-ups

03 Military Push-ups

04 Reverse Grip Chin-ups

05 Wide Fly Push-ups

06 Closed Grip Overhand Pull-up

07 Decline Push-ups

08 Heavy Pants

09 Diamond Push-ups

10 Lanmoers

11 Dive-!om!er Push-ups

12 "ac# Flys

$! Ripper %

Completed >>>>>>>>>

Comments >>>>>>>>>




k 9 Week 11

Weight Reps Weight



Power 90X - Plyoetrics Workout

Week 1 Week 2 Week 3 Week 5 Week 6 Week 7 We

Completed >>>>>>>>>

Comments >>>>>>>>>




k 9 Week 10 Week 11 Week 12



Power 90X - !houl"ers & #rs Workout

Step Exercise Week 1 Week 2 Week 3

Reps Weight Reps Weight Reps Weight

01 $lternatin& Shoulder Presses

02 'n ( Out "icep Curls

03 )o-arm )ricep *ic#!ac#s

04 Deep Simmer+s Presses

05 Full Supination Concentration Curls

06 Chair Dips

07 ,pri&ht Ros

08 Static $rm Curls

09 Flip-&rip )ist )ricep *ic#!ac#s

10 )o-an&le Shoulder Flys

11 Crouchin& Cohen Curls

12 Lyin&-don )ricep .tensions

"O/,S RO,/D

13 'n ( Out Strai&ht-arm Shoulder Flys

14 Con&don Curls

15 Side )ri-rises

$! Ripper %

Completed >>>>>>>>>

Comments >>>>>>>>>




Week 9 Week 11

Reps Weight Reps Weight



Power 90X - $oga X Workout

Week 1 Week 2 Week 3 Week 4 (on! Week

Completed >>>>>>>>>

Comments >>>>>>>>>




4(S"t! Week 5 Week 6 Week 7 Week 8 (on! Week 8 (S"t! Week 9



Week 10 Week 11 Week 12 eek 13 (on!Week 13 (S"t!



Power 90X - %egs & Back Workout

Step Exercise Week 1 Week 2 Week 3 We


01 "alanced Lun&es

02 Cal0 Raise S1uats


04 Super S#aters

05 Wall S1uat


07 Step "ac# Lun&es

08 $lternatin& Side Lun&es

09 Close Grip Overhead Pull-ups

10 Sin&le Le& Wall S1uat

11 Dead Li0t S1uats

12 Sitch Grip Pull-ups

13 )hree-ay Lun&e

14 Snea#y Lun&e


16 Chair Salutations

17 )oe Ro 'so Lun&e


19 Groucho Wal#

20 Cal0 Raises

21 Close Grip Overhead Pull-ups



-

23 Sitch Grip Pull-ups

$! Ripper %

Completed >>>>>>>>>

Comments >>>>>>>>>




k 5 Week 6 Week 7 Week 9 Week 10 Week 11

Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight



Week 12

Reps Weight



Power 90X - enpo X Workout

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 We

Completed >>>>>>>>>

Comments >>>>>>>>>




k 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13



Power 90X - Core !ynergistics Workout

Week 4 (#$e! Week 4 (%ri! Week 8 (#$e! Week 8 (%ri!

Completed >>>>>>>>>

Comments >>>>>>>>>




Week 13 (#$e! Week 13 (%ri!



Power 90X - Chest' !houl"ers & Triceps Workout

Step Exercise Week 5 Week 6 Week 7 Wee


01 Slo motion 5-in-6 Push-ups

02 'n ( Out Shoulder Flys

03 Chair Dips

04 Plan&e Push-ups

05 Pi#e Presses

06 Side )ri-rises

07 Floor Flys

08 Scarecros

09 Overhead )ricep .tensions

10 )o-titch Speed Push-ups

11 7-Presses

12 Lyin& )ricep .tensions

13 Side-to-side Push-ups

14 Pour Flys

15 Side-leanin& )ricep .tensions

16 One-arm Push-ups

17 Wei&hted Circles

18 )hro the "om!

19 Clap or Plyo Push-ups

20 Slo-mo )hros

21 Front-to-!ac# )ricep .tensions

22 One-arm "alance Push-ups

23 Fly ro Presses



24 Dum!ell Cross-!ody "los

$! Ripper %

Completed >>>>>>>>>

Comments >>>>>>>>>




k 10 Week 12

Weight Reps Weight



24 Strip Set Curls

$! Ripper %

Completed >>>>>>>>>

Comments >>>>>>>>>




k 10 Week 12

Weight Reps Weight



Power 90X - Car"io X Workout

Week 1 Week 2 Week 3 Week 9 Week 11

Completed >>>>>>>>>

Comments >>>>>>>>>




Power 90X - X !tretch Workout

Week 1 Week 2 Week 3 Week 4 (#&$! Week 4(S"t! Week 5

Completed >>>>>>>>>

Comments >>>>>>>>>




Week 6 Week 7 Week 8 (#&$! Week 8 (S"t! Week 9 Week 10 Week 11 Week 12 Week 1



3 (#&$!Week 13 (S"t!

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